Upper Valley Yoga

A community of passionate students & instructors, practicing the art of yoga together.
Established 1999. White River Junction, Vermont.
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Classes Today


Vinyasa Flow (1-2) THETFORD

Leslie Carleton

8:00 -
9:00 am

Hatha (1-2)

Mary Greenwood

8:30 -
9:45 am


Leslie Carleton

9:30 -
10:45 am


Mary Greenwood

10:00 -
11:00 am

Vinyasa Flow LIVE (1)

Angie Follensbee-Hall

5:30 -
7:00 pm


Instructor Pose


Purchase classes


Attend any yoga class
that we offer


Senior/Student rate:



Attend any 10 yoga





Unlimited monthly yoga,
six month commitment





Attend three


First-time guests only

Expires after
15 days


Our studio’s philosophy is rooted in the firm belief that everyone can do yoga. Our diverse offerings reflect that belief: we meet you where you are while helping you build the tools to grow, and encouraging you to listen to your own body’s wisdom. Most of our intermediate and advanced classes revolve around fun and mindful vinyasa flow that draws on the lineages of Ashtanga, Iyengar, and Anusara Yoga.

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7:00 - 8:30 pm

Kirtan with Angie, Josh and Ko

Join Angie, Josh, and Ko for a summer evening of Kirtan Bliss! Join Pure Kirtan for chanting, dancing, and singing to your soul! Suggested donation: $15.


5:30 - 6:30 pm

iRest Yoga Nidra FREE

iRest (integrative restoration) Yoga Nidra (yogic sleep) is a simple form of mindfulness meditation. iRest provides a way to feel at ease when life gets challenging. iRest helps you tap into a place that is calm—even when your life is not. Some people use iRest to relax when life gets busy. Others use it to help heal from serious trauma, stress, insomnia, depression, PTSD, chronic pain, and chemical dependency. A significant body of research shows that iRest meditation helps increase happiness; decrease stress, anxiety, and depression; improve sleep; increase energy; and strengthen resilience to deal with day-to-day life.

This is a free event; all are welcome. Sign up to save a spot.


5:00 - 6:30 pm

yoga+juel fuel! yoga, Juel smoothie, and a Juel glass!

Treat yourself or a friend to a combo of yoga and yumminess! We are teaming up with newly opened Juel Modern Apothecary Cafe across the street, to offer a special pass that brings you both.  Available beginning September 1—and on a limited,  first-come basis—purchase the "yoga+juel fuel" pass for $20 and receive:

• 1 yoga class (from us :) )
•1 smoothie from Juel
• 1 juel logo-embossed, re-usable smoothie glass, so you can return again and again to Juel, and drink your scrumptious concoction from glass rather than plastic!

Only 25 passes available, on a first come basis. Must be purchased in person, at the studio.


9:00 - 10:00 am

UVY Turns 15! FREE Labor Day Practice

15 years ago, Kat and Leslie held a  free class at the then-new Hanover Rec Center. To our astonishment, we had a huge group show up for class in the gymnasium, and with our own hearts full, we taught that first official class as co-owners of Upper Valley Yoga. There are even one or 2 of you who were at that first class and basically never left (you know who you are!). From Hanover we moved to the space in Norwich, then Kat moved to Philly, and then 5 years later, UVY moved to our beloved home in WRJ. The rest is history. Here we still are, going strong, attracting amazing, talented teachers and wonderful, funny, fun-loving and hard working students.

And guess who is coming in from Philly to help teach this Labor Day?—None other! We hope you will join Leslie and Kat for a free class 9-10 am to celebrate this milestone—newcomers, old timers, all are welcome! Bring family and friends—let's pack the place!

yikes! Kat and Les a really (really) long time ago! (9/03)


2:00 - 2:45 pm

Yoga For Seniors Begins. 9/6 class is FREE

Yoga for Seniors is a gentle class geared to seniors. Classes will begin and end with stillness, and proceed to gentle chair-based stretching and strengthening movements. We will also work on balance and core awareness for the prevention of falling. Mary Greenwood holds a masters in exercise physiology and Divinity, for a safe and whole-person experience—body, mind and spirit. Our studio is located on the second floor and there is no elevator, so participants need to be able to climb a flight of stairs. Please sign up to save a spot.  Class runs Thursdays, 2–2:45 pm beginning September 6, and that first class is FREE (9/6/ only)


6:30 - 7:30 am

Sunrise Flow is back in WRJ! First Class 9/6 is FREE

Calling all you earlybirds! Join Kim for a nourishing, refreshing and energizing start to your Thursday. Sunrise Flow is back, and the first class, 9/6, is FREE. Thursdays 6:30–7:30 am, Sunrise Flow will leave you clear and grounded for the whole day—perfect way to start the morning. Sign up to save a spot. All are welcome.


4:00 - 6:00 pm

Diving Deep: A Series for Continuing Students and Teachers

Saturdays, September 8–October 13, 2–4 pm

Join Leslie in the Fall for a 6-week series that explores and refines alignment in some key postures, including Sirsasana and Sarvangasana, and also "maps" the fascial sheaths of the body as a way to understand postural practice, physically and energetically. Designed for intermediate to advanced students, as well as yoga instructors, each session will also devote 30 minutes to a focused exploration of adjunct practices like pranayama, meditation, and subtle body movement modalities.

Early rate of $180 will be available until  September 1.

Here is the outline for each week. I will also post a link to a pdf with more in depth information soon.

Week 1—Asana: The Lateral Sheath (side body).
Week 1—Exploration: SATYA (gentle, somatic movement from Prajna Yoga School)

Week 2—Asana: Dorsal Sheath (back body)
Week 2—Exploration: Grounded awareness in seated meditation

Week 3—Spiral Sheath (twisting)
Week 3—Exploration: Intro to Pranavayus and Pranayama

Week 4—Ventral (front)  Sheath
Week 4—Exploration: Mantra; the yoga of sound

Week 5— Core Sheath
Week 4—Exploration: tba, possibly yoga nidra

Week 6—Sirsasana (headstand) and Sarvangasana (Shoulderstand)
Week 6—Exploration: returning to subtle body through elements of our 6 week "explorations"


12:30 - 1:30 pm

Prenatal Yoga Series

Come practice yoga with us! Prenatal yoga is an excellent tool for women in all stages of pregnancy. It offers a space to meet other mothers while preparing your body and mind for birth. In this 6-week series class we will offer:

-Modifications for each trimester of pregnancy
-Postures and movements to relieve the common discomforts of pregnancy
-Postures for labor preparation
-Breathwork and stress management

Classes will run September 10 through October 15, Mondays, 12:30–1:30 in our White River location. Registration is open now. Early bird rate is $100; $110 after September 1. Register from the calendar.

Cicely Conway has been instructing yoga since 2006. She has specialized prenatal and postnatal yoga and massage training (Colette Crawford of the Seattle Holistic Center and Kate Jordan of Bodywork for the Childbearing Year.) Cicely completed Penny Simpkin's Birth Doula certification in 2007 and is a licensed Acupuncturist and Massage Therapist. She currently sees acupuncture patients in the Upper Valley. In addition to working with women in all stages of motherhood, Cicely is a mother to two young children herself.


7:30 - 9:00 pm

Kirtan with Swami Gurusharanananda and Pure Kirtan

Join Swamiji with Angie and Josh and chant the Divine Name! When Swamiji chants with Pure Kirtan, it’s just magical. Come and immerse yourself in the Divine! Several years ago Josh and I made our way to Omkareshwar, a small island in India. Our lives were forever changed by the dear friends we made, the inspiring beauty of India, and the gentle presence of Swami Gurusharanananda, teacher and devotee of Anandamayi Ma. Swamiji's message is sweet and simple: make time each day to connect with the divine and to find the joy in all of life's simple pleasures. Suggested donation: $20 Contact: Angie Follensbee-Hall follhall@protonmail.com
More info here


5:30 - 7:00 pm

SWEAT and SURRENDER *(by donation)

Leslie's signature class, Sweat and Surrender is 60 minutes of moderately heated vinyasa flow (mixed level), followed by a lovely, restorative guided meditation called "Yoga Nidra." This class is only offered a few times of year, and on a by-donation basis with a suggested donation of $10-$20 (cash only). All proceeds go directly into our Karma Fund. The Karma Fund is there to make yoga classes available to everyone, regardless of financial means. (if you want to learn more about the fund and how it might be available for you, get in touch.)

  • "I have been practicing at Upper Valley Yoga since 2005. I have found safe, effective instructors here for all the phases of life and interest I have gone through since then. There is a wide range of class approaches and opportunities, from beginner to immersive and everything in between. I always recommend Upper Valley Yoga to friends, and tell them to explore all the teachers, they are sure to find the right approach for them."    - Louise
  • "Your teachers are at the top with their professionalism, expertise of yoga practice, patience and support of all in the class."    - M
  • "Yoga helps me the find the strength, flexibility, and focus to do the things I love to do in life. Practicing yoga at the Upper Valley Yoga Center feels like coming home to a warm and welcoming community."    — Karen
  • "The UVY studio is a warm and friendly place, with very special people as your teachers. So this begs the question: Does the practice of yoga make nice people, or do nice people practice yoga?"    — Jeanne
  • "The day I took my first class at Upper Valley Yoga, I knew I’d found my “yoga home”. Leslie, and all the teachers at the studio, truly practice what they preach: come to class, accept our instruction but listen to yourself and your body; honor your own best teacher, the teacher within."    - Dena
  • "Every class is a gift, not only for the yoga, but to be connected with others who are part of the Upper Valley Yoga community. An added treat is that the current space in White River Junction is spacious, sunlit and warm."    - Dena


New to yoga? Have questions? Get in touch!



58 N. MAIN ST. #206



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Sneak Peek of September!

9/1: the yoga+juel fuel pass for $20! Limited, first-come basis
9/3: UVY Turns 15 on Labor Day! 9 am FREE class with Leslie and.....

Prenatal Yoga, with Cicely.
Diving Deep, with Leslie.
Yoga for Seniors, with Mary
Sunrise Yoga returns in WRJ with Kim
See Events page for more info!



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The building itself was renovated to be energy efficient, and the room is moderately heated in cooler seasons to promote a good, healthy sweat, but not heated to an excessive or wasteful degree. There are cubbies in our large office to store your personal belongings, a spacious changing room, a comfy sofa and a water cooler (please bring a water bottle to fill, to cut down on paper cup usage). Two nice, clean bathrooms are located just down the hall. There are also cubbies in the studio itself for valuables, which students are welcome to use. We have a full lending library of yoga books, and encourage students to borrow freely. Gift certificates are available for purchase in any amount.

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Please do not wear perfume or any strong scent

People with allergies can be very sensitive to scent. Also, lots of people sweating in a closed space is less stinky than lots of people all wearing different brands of perfume or deodorant.

Wear comfortable clothing

Not so tight it binds, not so loose it gets in your way. And please do not wear clothes that “gap” and are inappropriately revealing.

Practice on an empty stomach

If possible, don’t eat at least three hours before practice. If you know that this isn’t possible for you, eat easily digested food one hour before class.

No food or outside beverages inside the studio

If necessary, bottled water is okay, but remember we are trying to generate internal heat; constant sipping cools the body. After practice, drink plenty of pure water.

Bring your own mat

Shared mats are not hygienic; you may borrow one from us if one is available, until you are able to purchase your own, but please clean it afterward with the mat wipes provided. Please understand mats may be borrowed on a first come basis….we have only a few to borrow, and do occasionally run out of them.

Keep your eyes on your own practice

The practice is richer when it happens from the inside out. It’s not about comparing yourself with the person next to you. Be present with your own experience.

Be kind and loving to yourself

Rest when you need to. Honor where you are in your practice. Use the energy of those around to inspire, not diminish, you. Remember: you are perfect just as you are now, and yoga is meant to enhance that understanding and let that perfection shine. Have fun!

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Newcomers! 3 for $30

If you are new to Upper Valley Yoga, you can purchase a 3-class pass for $30! (For our first-time guests only, package expires 15 days after purchase)

Single Class, $18

Drop in to any regular weekly class

Single Class, Student or Senior* Rate, $15

*Full time high school and college students, Seniors 60+

10-Class Pass, $145

Expires after one year

10-Class Pass, Student or Senior* Rate, $130

Expires after one year

*Full time high school and college students, Seniors 60+

5-Class Pass, $80

Expires after 6 months

5-Class Pass, Student or Senior* Rate, $70

Expires after 6 months.

*Full time high school and college students, Seniors 60+

Unlimited Yoga Passes

Monthly, Auto-Renew with credit card, $99/mo

Unlimited yoga. 6-month commitment is required; early cancellation fee of $50 applies if the auto renew is canceled before 6 months. This is the best value if you plan to attend at least 2 classes per week.

One month, unlimited, $150

Unlimited yoga with no commitment required.

One month, Student or Senior* rate, $140

Unlimited yoga with no commitment required.

*Full time high school and college students, Seniors 60+

3-Month Unlimited, $390

Unlimited yoga, 3 months

If you don’t yet have a mat, borrow one from us and please clean it afterward with the mat wipes.

We have a limited, need-based scholarship fund available for those who are struggling to pay for classes; please email or call us to inquire. We also gratefully accept donations for that fund in any amount. In addition, there are occasional work/study opportunities. If you are interested in being on the work/study list, please let us know!

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Privacy & Terms of Use

Upper Valley Yoga requires the use of your personal information for record-keeping and payment purposes only. We are committed to safeguarding your personal information, and will do so by using state-of-the-art digital technology and encryption services. We will not distribute your information to third parties.

We may use your online information to contact you about class cancellations or other information regarding Upper Valley Yoga. We require your personal information in order to provide you with an efficient and safe online class-registration and payment experience. Please feel free to contact Upper Valley Yoga with questions about this website, our privacy policy and terms of use.